Monday

2 rounds for time of:Run 1 mile100 sit-ups

ScalingTry for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Wednesday

21-15-9 reps for time of:Snatches - Do not drop barbell from OHBox jumps

Men: 115 lb., 24-in. boxWomen: 75 lb., 20-in. box

ScalingThis couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option21-15-9 reps for time of:Snatches - Do not drop barbell from OHBox jumps

Men: 95 lb., 20-in. boxWomen: 65 lb., 16-in. box

Beginner Option21-15-9 reps for time of:Snatches - Do not drop barbell from OHBox step-ups

Men: 65 lb., 16-in. boxWomen: 45 lb., 12-in. box

Thursday

Complete as many rounds as possible in 20 minutes of:25 burpees15 body-weight back squats - If you can clean the weight from the floor and get in the back rack do it.

ScalingThis long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate OptionComplete as many rounds as possible in 20 minutes of:20 burpees10 ¾-body-weight back squats

Beginner OptionComplete as many rounds as possible in 15 minutes of:12 burpees12 empty-bar back squats